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12.04.18

3
Dec

12.04.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Every minute for 16 minutes:

1) Easy Cardio

2) 10 Walking Lunges + 10 Hollow Rocks

3) 10 KB Press + 10 Supermen

4) :45 Side plank (Alternate sides each round)

Metcon

Metcon (Time)

For time:

150 Double Unders

300 ft. Walking Lunge (one DB, one KB, Rx: 50# + 24 kg, 35# + 16 kg)

150 Double Unders

Every time you set the weights down, perform 3 thrusters before you start lunging again.

Cap: 20 minutes

Scale 1:1 for single unders for this workout.

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